Warm Up
3 rounds for quality of:
Choice Machine, 1 min
8 Burpee Broad Jumps
8 Strict Press
8 Push Press
8 Push Jerks
Weightlifting
I. Every 2 mins x 4 sets: Split Jerk
1 x 4 reps @ 70 - 75%
1 x 3 reps @ 75 - 82%
2 x 2 reps @ 82 - 85%
II. 3 rounds of:
9 Power Snatches, pick load
Rest 45 secs
6 Power Snatches, pick load
Rest 1 min
3 Power Snatches, pick load
Rest 3 mins
Instructions
Start the first round of 9-6-3 at 60/65/70% 1RM and add weight to each set each round.
Conditioning
For Time
25 Toes-to-bars
100 ft.Single Arm KB / DB Lunges
15 Chest to Bars
100 ft.Dual Front Rack KB / DB Lunges
15 Chest to Bars
100 ft.Single Arm KB / DB Lunges
25 Toes-to-bars
No Space for Walking Lunges = 28 lunges in place
Athlete Notes
Make sure to break these gymnastics up early as the big sets will cause greater faique. The lunges should be aimed to be done in 1-2 sets and try to hang on for the front rack variation unbroken.
Accessory Work
3 rounds for quality of:
8 Med Ball GHD Sit-ups, pick load
Suitcase Carry, pick load, L 100 ft/R 100 ft
Plank Hold, 1 min
Comments